Edible Peels: Fruits and Vegetables You Shouldn’t Peel

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This is why you should eat the peel

According to Malina Malkani, RDN, creator of the Wholitarian Lifestyle, the skins or skins of fruits and vegetables generally contain more antioxidants, fiber, vitamins and minerals than the flesh. Unpeeled fruits and vegetables can contain up to 33 percent more fiber than those without the peel. And the antioxidant content in the skin of fruit can be up to 328 times higher than that in the flesh, says Malkani.

Still, Alyssa Pike, RD, the manager of nutrition communications for the International Food Information Council Foundation, says the amount of nutrients in each peel varies by type of fruit or vegetable. And the only skins Hillary Cecere, RDN for Eat Clean Bro, doesn’t recommend eating are the ones that are too chewy or not tasty to eat. With that in mind, if your goal is to also increase the health-promoting nutrients in your diet, experts say it’s best to eat the following fruits and vegetables without peeling them. (And make sure to peel the rest!)

Close up of pile of ripe cherries with stems and leaves.  Large collection of fresh red cherries.  Ripe cherry background. Melica/Shutterstock

Don’t worry about peeling berries, cherries or grapes

Malkani says it’s better to eat berries, cherries, and grapes without peeling them. Aside from the fact that peeling cherries and grapes is challenging, and not really possible to peel most berries, the peels provide many antioxidants and nutrients. Grape skin is particularly beneficial because this part of the grape has the highest amount of antioxidants in the whole fruit. The boost in antioxidants is why these are some of the 10 healthiest fruits for your body.

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